Monday, January 21, 2019

CrossFit Surge – CROSSFIT

4 Sets:

Tempo Strict Pull Ups or Row @31×1 x 3-6

Incline YTW x 8 each

4 Sets:

Build to heavy 1RM Wt. Strict Pull Up

1 Set:

Max Rep UB Pull Ups

Essentials/Sweat:

3 Sets:

75-125 Single Unders

20 Goblet Squat

15 Slamball

10 Burpee

Rest 3 Minutes

Performance:

3 Sets

75 Double Unders

20 Front Squat 115/75

15 Slamballs

10 Burpee

Rest 3 Minutes

Competition:

3 Sets:

75 Double Unders

25 Front Squat 115/75

20 Slamballs

10 Bar Facing Burpee

Rest 3 minutes

A) 5 Sets:

Snatch x 2 Sets 1-4 = 75-88%, Set 5 = 80%

B) 4 Sets: (EMOM)

TnG Power Clean x 5 (use weight between 65-75%)

C) 5 Sets:

Back Squat x 2 @ 75-85%

Banded Vertical Jump x 5

D) 3 Sets:

Snatch Pull x 4 @80-90%